The best foods for bones happen to be rich in calcium. These bone health foods are milk, cheese, as well as other dairy foods, green leafy vegetables, like broccoli, cabbage, and okra, soybeans and tofu, plant-based drinks that contain calcium, nuts, bread, and also anything made with fortified flour, fish like sardines and pilchard.
Osteoporosis can be quite distressing, and many women and men also face this health issue. Bone health is important. People suffering from osteoporosis lose bone tissue or do not even produce enough bone tissue, thus causing bones to become brittle and increasing the risk of fractures.
A few factors related to one’s risk of getting osteoporosis, such as genetics and hormonal shifts that are not in control, can be focused upon. Diet and lifestyle also play a role in bone health.
Bone health foods
People usually think of calcium-rich foods for better bone health. Calcium does play an essential role in supporting one’s bones, but other nutrients are equally important.
Besides calcium, other bone-building nutrients include:
- Vitamin D.
- Phosphorus.
- Magnesium.
- Boron.
- Vitamin C.
- Copper.
- Protein.
- Zinc.
Fortified 100% Orange Juice
Orange juice is packed with vitamin C (which does support cartilage formation). Orange juice contains other essential nutrients that support bone density, such as magnesium, which plays a role in bone health.
Orange juice provides calcium and vitamin D for better bones.
Cranberries
Cranberries are a natural vitamin C source, which the body needs to create collagen in the bone matrix.
Cranberry polyphenols, known as proanthocyanidins (PAC), can help decrease bone breakdown. There is also a positive link between high cranberry intake and higher bone mass.
Extra Virgin Olive Oil
Olive oil contains polyphenols, particularly oleuropein, tyrosol, and also hydroxytyrosol.
Milk
A glass of milk, but the beverage also naturally contains other nutrients that benefit bone health, including vitamin D, magnesium, and phosphorus.
Consuming dairy products can also reduce one’s risk of osteoporosis and also lower the rate of bone loss. Apart from all the vitamins and minerals in one’s drink, milk also contains the natural sugar lactose, which increases calcium absorption in the human body.
Dairy milk also does contain 8 grams of protein per serving. Protein intake can indeed improve bone health, making milk a great addition to a bone-building diet.
Avocado
Adding an avocado to one’s toast, salad, or eggs can also support one’s bone health. Among the plethora of nutrients that the fruit does provide, there is one in particular that is needed for bone health: boron. This nutrient does help one’s body absorb magnesium and also enhances vitamin D.
A half-cup of raw and also cubed avocado does contain 1.07 milligrams of boron, thus making it one of the richest sources of the key mineral that a person can pick up in the produce aisle.
Lycopene
The unique antioxidant that gives these foods their gorgeous red and pink hue plays an important role in bone health.
Shiitake Mushrooms
All mushrooms do contain a small amount of vitamin D. Similar to humans, mushrooms do naturally produce vitamin D following exposure to sunlight or a sunlamp.
Along with vitamin D, shiitake mushrooms also contain copper—another key nutrient for bone health. Lower serum copper levels have been associated with decreased bone mineral density in certain parts of one’s bone.
Prunes
Prunes, or even dried plums, are indeed famous for their gut health benefits and can offer skeletal support. Prunes do contain natural phenolic compounds that can play a positive role in bone health.
Foods to Limit
Few foods are not bone health-friendly because they decrease calcium absorption or even cause the body to lose calcium.
Foods that need to be limited to promote better bone health include:
- Foods high in sodium are rather.
- Spinach and also other vegetables are high in oxalates.
- Certain teas.
- Colas.
- Excessive alcohol.
Conclusion
Much importance needs to be given to bone health foods for healthy and strong bones.
